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The best way to get all the Vitamins, Minerals and nutrients is to include a
variety of fruits and vegetables in your daily diet.
Add colour to your plate with the five main colour groups


  • Each colour depicts a different micronutrient with a different benefit

  • No colour is inferior or superior, however it’s important to Balance all the Colours
  • A rainbow minimizes the risk of chronic diseases

  • Seasonally grown and local fruits and vegetables are especially beneficial

Each Colour Is For Different Micronutrient(s)

RED Vitamin A & C, manganese, antioxidants (quercetin, lycopene)

  • Reduces risk of cancer and heart disease
  • Increases immunity and reduces inflammation
  • Helps eye, skin, and hair health

GREEN Vitamin K & B, folate, potassium, antioxidants (chlorophyll, carotenoids, lutein)

  • Promotes eye, lung, liver health and cellular health
  • Reduces risk of cancer
  • Improves blood clotting. Lowers blood pressure

YELLOW / ORANGE Vitamin C, A, & B6, potassium, folate, antioxidants (b-carotene, lutein, a-carotene)

  • Reduces risk of cancer and heart disease
  • Promotes eye/skin/hair health
  • Increases immunity and decrease inflammation

PURPLE Different B-vitamins, antioxidants (anthocyanins, resveratrol, flavonoids)

  • Reduces risk of cancer and heart disease
  • Protects cells from damage and prevents aging
  • Improves memory

WHITE / BROWN Vitamins C & K, folate, potassium, antioxidants (allicin, quercetin, anthoxanthins)

  • Lowers cholesterol
  • Promotes eye, skin and bone health
  • Reduces risk of cancer and heart disease
  • Protects cells from damage. Increases immunity


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